Warm up:
300 Free
300 Alt 50 Breast/Back
Main 1:
3x200 Pull
4x150 Middle 50 fly/back/breast/free
Main 2:
4x100 Kick w/ fins
4x75 50 fast/25 easy
Main 3:
10 x 50 [2 x 25 Fly/ 25 BK
2 x 25 BK/25 BR
2 x 25 BR/25 Free
2 x 25 Fly/25 Free
2 x All Free]
100 Easy (cool down)
3100 Total
Shoulders were still tired from yesterday's workout. Doing all the IM work didn't help. My fly got a little better in that I made it the length of the pool without drowning.
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